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Aug 13

Obligatory Goals & Tracking Post

We are getting even closer to race day so time to put my goals down on paper the Internet. I have some pretty ambitious goals for this race and I am feeling both mentally and physically ready to knock it out of the park.

Swim

1:00 – 1:05: I swam a 1:07 at IMWI which was a two loop course (7 total turns). Each of the turns slowed me down quite a bit to negotiate the crowds.  With IMMT being a single loop course (2 turns), that alone should cut off some time. I also feel like my swimming has improved over the past year. Despite swimming far fewer days than last year with my 3 days a week plan instead of 4 days a week plan, I covered more distance. This means that I have actually swam the 2.4 mile distance (or further) more times this year than last.

(This is all assuming it is a wetsuit legal swim. It is looking to be that way, but if not, add 5-10 minutes to my time)

Bike

5:40 – 5:50: The bike is the biggest unknown for me simply because I am not familiar with the course. I plan on doing a bit of course recon with Jeff on Friday, but it is not the same as pre-riding the course like I was able to for IMWI. That said, my bike fitness has improved over the past year. Couple that with my fancy new Flo wheels and I should be able to shave a few minutes off of my 5:58 at IMWI.

I plan on going easyish on the first lap and then seeing if I can pick it up for the second loop. The nature of course should provide plenty of motivation because I should constantly be able to see other riders going in each direction. Whereas at IMWI, there were times on the 2nd loop where I couldn’t see anyone in front of or behind me. Also, the IMMT course is long, straight sections of road where I can get aero and into the zone instead of dealing with the constant turning at IMWI.

Run

3:45 – 4:00: The run is where I hope to improve my time the most. I ended up with a 4:30 at IMWI primarily because I spent nearly the entire first loop puking my guts out. With my nutrition plan revamped, I hope I have this problem solved.  A 3:45 finish time would put me at an 8:35 min/mile – nearly 1:30 min/mile slower than my standalone marathon PR which I think is a realistic estimate of what I can do off the bike.

One way I plan on keeping my speed up on the run is by not walking as much at aid stations. At IMWI, I got into a bad habit of walking the entire length of aid stations regardless of whether I was taking aid or not. This time, I’ll walk as I eat/drink and then pick it right back up. I have been practicing this one my long runs this year to get used to allowing myself to walk but not letting myself walk for too long.

Finish

I know it is cliché, but the number one goal is to finish with a smile on my face and get a good finisher’s photo (unlike last year). I just want to have fun the whole day. Otherwise, what’s the point?

Now, time-wise, where does this put me at the finish?

10:35 – 11:05!!!!!

To be honest, I really, really, really, want to finish sub-11. And, if everything comes together on race day, I should be able to hit my goal. Regardless, even if I come in at 11:05 – or 11:30 for that matter – it will still be a huge improvement over my 11:54 at IMWI.

(Estimating 5 minutes for each T1 and T2 – no clue as to how long transitions are though)

Tracking

Your best bet for tracking my progress during the day is going to be Ironman Live. Chances of Jennie being able to provide Facebook/Twitter updates throughout the day are slim to none due to international cell phone rates (AT&T’s plans suck). I will try and update FB/Twitter after I finish and find some WiFi though.

Ironman Live: http://tracking.ironmanlive.com/newsearch.php?rid=1143239925&y=2012&athlete=172 (This link doesn’t work yet, but should work on race day).
Facebook: Kevin Neumann
Twitter: @ironmanbythirty

Permanent link to this article: http://www.ironmanbythirty.com/2012/08/13/obligatory-goals-tracking-post

19 comments

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  1. Jeff

    Solid goals Kevin!

    Can’t wait to get out of here tomorrow. See ya’all soon!
    Jeff recently posted..Ironman Mont-Tremblant Nutrition and Predicted Times

  2. Chris

    Best of luck, Kevin. Excited to hear how it all plays out.

  3. sarah

    Good Luck!
    sarah recently posted..Weekend Recap: Back to enjoying my workouts

  4. Jon

    New goal. 10:34. If i beat you, you have to eat poutine 🙂
    Jon recently posted..Putting/Pulling Myself Back Together

  5. Irina

    I came across your website just recently and I have a similar goal with yours, although you already completed it. Mine is to become an Ironman by 40, so the clock is ticking. Hopefully I will manage to do this in 2014. Your story is definitely inspiring and I truly hope you to finish within the times that you set for yourself, but more than everything, have fun… and eat Poutine! I am from Canada, so more than likely this will also be my first Ironman. One of my blog buddies, Doug, wrote a course review here: http://myroadtoironman.org/2012/08/05/quote-of-the-day-35/. Hope it’s going to be helpful to you too.
    Irina recently posted..Our summer fitness adventures

  6. 51feetunder

    having never ridden or ran the courses at MT but knowing the area somewhat I’d suggest being prepared for a LOT of hills on both courses. It’s a beautiful are, but not much for flat

  7. Carolina John

    Good luck brother. Time to get out there and kick some ass.
    Carolina John recently posted..All the Good Ones Are Gay

  8. Beth

    You’ll go even faster to avoid the rocks being thrown in your general direction! You’re welcome 🙂
    Beth recently posted..Another On-The-Go Week

  9. Colleen

    Based on what you’ve told us about your training… these are TOTALLY doable goals. Damn… I’m going to be busy on Sunday!!!

  10. James Ford

    Good luck, can;t wait to read your report
    James Ford recently posted..The Mind Rules The Body…

  11. Matthew Smith

    Sub 11 is totally doable for you! You’re going to do so well, and like you said, HAVE FUN!!! I’ll do my best to track you through the day, although I’ll be in a car driving back from vacation in Florida. You better believe that I’ll toss up several prayers for you during the day. You’ve got it in the bag, buddy! Way to go!!!
    Matthew Smith recently posted..Oh Baby, Baby!

  12. Jeff Greene

    Good luck to you Kevin. I’m shooting for 10:59:59 as well, but really just looking to have a blast!
    Jeff Greene recently posted..Ironman Mont-Tremblant Race Plan

  13. Mark in Ottawa

    Good luck, Kevin!
    I hope that all your training pays off and that you have a ton of fun.

    I also hope you get a bit of chance to enjoy the region – it’s a wonderful part of the world and well worth taking time to explore it with Jennie.

    Mark (in Ottawa, Canada)

  14. DR

    Good Luck at IRONMAN!!!
    enjoy your trip
    but
    Hit Those Goals
    10:XX

  15. Steve. ... Ironman by 58

    Looking good buddy. Sounds realistic.
    You are so ready for this and great planning and dedication Can’t wait to share the day with you… And maybe a little of the night? If you stay up to see me in! LOL

    Harder for me to peg time in the first one. I’m certainly going to soak it all in. As I said I think I’ll shoot for the Lucky 13. Give me an hour and a half on the swim plus. Six on the bike. Leaves me room to do some of the Kona shuffle on the run
    Yes I may walk a hill or two and the aid stations… Other than that it’s trying to keep 1 foot in front of the other. It won’t be pretty but I’ll make it. For there is Putine at the finish line!

  16. amy

    I’ll be way back behind you, but if you hear/see a short stranger cheering for you on one of the out and backs, it might be me. 🙂
    amy recently posted..Jack’s Generic Triathlon 2012 race report.

  17. Jason @ Cook Train Eat Race

    Very solid goals. I think these are all within your ability based on your training. Revamped nutrition plan will certainly help there as well.

    Fired up to track all of you guys. It is going to be amazing watching the live coverage of all you crossing the finish line.
    Jason @ Cook Train Eat Race recently posted..The Process

  18. brad spurlin

    Holy I’M kevin, did you just qualify for Kona?

  19. Ellen

    p.s., I know I’m late on this, but AHHHHHHH!!!!!!! I just looked at results, and you absolutely CRUSHED it.

    Congratulations on your ridiculous time! And 18th in your division? Are you KIDDING ME?!

    You are amazing. If that isn’t KQ, it’s gotta be close — and either way, you should be ridiculously proud of yourself.
    Ellen recently posted..Awe and Blah: Snapguide and L.A. Fitness Spelling

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